POPSUGAR Celebrity

13 Tush-Toning Moves — No Squats Required

Oct 24 2014 - 11:16am

Squats have their place in strength training, but there are plenty of other butt exercises out there! Mix up your routine, and try out the following moves that tone and lift your derrière. Who knows? You might say so long to squats (for now) and find a new favorite exercise in the bunch.

Source: POPSUGAR Studios

Single-Leg Forward Reach

Similar to yoga's Warrior 3, this exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too.

Stand with all your weight in your left foot, abs engaged and chest lifted.

Reach your torso forward as you lift your right leg behind you. Reach your arms out in front of you for balance as your torso and leg come parallel to the floor.

Hold this position for a moment, and reach through your right heel to engage the back of the right leg.

Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the right foot lightly on the ground. This completes one rep.

Do 15 reps before switching sides.

Source: POPSUGAR Studios

Side Lunge to Curtsy

Target your outer tush and your inner thighs with this move.

Holding a dumbbell in your right hand, side lunge to the left, bringing your right hand to your left foot. Lower your booty as much as possible. Keep your toes pointed forward and your left knee bent to no more than 90 degrees.

Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.

Repeat by stepping immediately into a side lunge from the curtsy.

Once you have completed 12 to 15 reps, switch sides. Do three sets total.

Source: POPSUGAR Studios

Crossover Lunge

Adding arm work to this glute- and inner-thigh-toner makes this a time-saving full-body move.

Stand with your feet shoulder-distance apart. Grasp a dumbbell or a medicine ball in front of you with arms extended.

Take a large step diagonally forward with your left foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbell toward your chest.

Extend your legs, lift your left knee and bring it in toward your chest, and lower your arms. Step back with your left leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep. Complete your set, and then switch sides.

A set equals 15 to 20 reps on each leg. Do two sets.

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Tipping Row

This rowing variation works the backside beautifully, but it also targets the hamstrings and upper back.

Stand up straight and hold two dumbbells with palms facing each other.

Lift up your left foot so you are balancing on your right leg. Find your balance, then sweep your left leg back and extend your arms toward the floor.

Holding this position, bend your elbows back so that the dumbbells meet the sides of your chest. Keep your shoulders down and elbows straight back.

Do three sets of 10, then repeat with the other leg.

Source: POPSUGAR Studios

Single-Leg Deadlift With Kettlebell

The single-leg deadlift not only works your backside, targeting both the hamstring and the glutes but also works the core.

Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.

Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.

With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.

Do 12 reps on each leg, for three sets.

Source: POPSUGAR Studios

Superman Ball Lifts

The Superman ball lift is a butt-challenging variation on your standard Superman.

Lie on your belly, and hold an exercise ball between your feet.

Engage your abs, and extend your arms straight out in front of you.

As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.

Repeat for a total of 10 lifts.

Source: POPSUGAR Studios

Side Kick on All Fours

Work the deep glute muscles and lift your tush with this classic exercise that reminds us of an old-school Jane Fonda move.

Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90 degrees, lift the left leg until it's parallel to the floor.

Keep the left thigh still as you straighten your left knee, kicking your leg out to the side. Don't let the leg lower as you kick it.

Bend the left knee back to 90 degrees, then lower the leg. This completes one rep.

Do three sets of 20 reps per side.

Source: Megan Wolfe Photography [1] at J+K Fitness Studio [2]

Single-Leg Bridge Kicks

We love this backside move that works the hamstrings, too.

Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.

Standing Booty Kicks

Put all the weight in your left leg, keep both legs straight, and lift your right leg directly behind you. Let your glutes do all the work. Keep your right foot flexed, and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.

Then lower your right leg so it's parallel with your left, but don't let it touch the ground. Then lift it back up behind you.

Repeat this move 20 times at a moderate pace, and then lift your leg another 20 times so it's slightly out to the side to target your outer glutes.

Then do the other leg, 20 times behind you and 20 times diagonally out to the side.

Source: POPSUGAR Studios

Step-Ups

Walking up flights of stairs is great for your tush, but stepping up onto a chair is an even more effective move.

Stand in front of your chair and place your left foot in the center of the seat.